CrossFit - Greg Glassman

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports. - Greg Glassman

CrossFit is constantly varied functional movements performed at high intensity.

Monday, January 7, 2019


Monday, January 10, 2019

Coach Lacey/other girl

12:00 PM

Warm Up

Couch Stretch/Figure Four

2 Rounds

10 Mountain climber stretch
10 Banded plank F/B/L/R
10 Banded squat slow
10 Ring Rows
5 Burpee jump to pull-up/lower


1000m row
50 thrusters 45#
30 pull-ups

I used a 45# bar, but scaled to 40 reps and did jumping pull-ups.  I finished in 12:34.

Handstand Kick-up technique

Lunge as far forward as you can
Chest to knee (get low)
Reach forward and balance on soft knee
Push back and switch feet

3 Rounds HSPU/Bulgarian split squat

I used BW and got 8 reps on each leg first two round and 6 reps for last round.

HSPU - kick up and lower first round; 2 HSPU to 3 mats and one lower; kick up and lower last round.

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